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Kriyayoga Meditation
as guided by Swami Shree Yogi Satyam
1 to 42 Steps
of
Standing Recharging
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KRIYAYOGA MEDITATION!
of God consciousness.
Each and everything that you feel in your body from toes to head is presence of
God.
Perceive all bodily changes and accept them as manifestation of God in the form of
meditation and that it is not physical exercise. Be aware not to practise this
technique mechanically. Very little benefit will be received if one practises without
awareness of holding the main concepts listed above.
tension in specified body part so that if you relaxed a little it would be unequal,
non-unified pressure.
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KRIYAYOGA MEDITATION!
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KRIYAYOGA MEDITATION!
While inhaling through the nose, increase pressure from toes of feet to top of head.
Tense toes, feet, calf muscles, thighs, hips, lower back, back behind abdomen,
back behind chest, abdomen in, chest out, clench fists and raise arms upwards.
Increase pressure in forearms, upper arms, shoulder, neck, face and head.
Keep looking at the space in front of forehead and hold breath briefly while
feet.
At the end, slightly bend at knees and exhale twice simultaneously (huh-huh).
2.
Place body weight on right leg. Raise and extend left leg forwards slightly.
Increase pressure from hip to toes. Tense hip, thigh, calf muscle, foot and toes.
Maintaining pressure in left leg, bend leg at knee joint, flexing as much as possible
comfortably and relax in reverse order - toes, foot, calf muscle, thigh and hip.
In the bent position, once again increase pressure from hip to toes then extend left
leg.
(Note: It is alright if you tend to lose your balance. Fix gaze upwards in the space in
front of forehead and roll tongue back. Try not to hold on to anything for support.
With repeated practice, balance will improve.)
3.
In this step, we have to concentrate on both the leg and arm together at the same
time.
Place body weight on right leg.
Concentrate on left foot and left hand. First tense both left foot and left hand
simultaneously. Relax them. Then stretch them out. Then relax them. Practise
this 3 times.
Tense and relax both the left calf muscle and left forearm simultaneously. Practise
3 times.
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KRIYAYOGA MEDITATION!
Concentrate on left thigh and left upper arm. Tense and relax them simultaneously
3 times.
Concentrate on left hip and left shoulder. Tense and relax them 3 times
simultaneously.
Repeat the above steps with the right leg and right arm.
Repeat the above steps with both legs and arms.
4.
chest all together. Feel all changes. Relax them and feel again. Repeat 3 to 5 times.
Place body weight on the left leg and practice the same with the right side. "
5.
Back Recharging
Divide back into 4 areas lower back, back behind abdomen, back behind chest
lower back. Tense the right lower back. Feel all changes. Relax it and feel again.
Practise the same with the left lower back. Repeat this 3 times.
Concentrate on the back behind abdomen. Tense the right side and feel all
changes. Then, relax it and feel again. Practise the same with the left side. Repeat
this 3 times.
Practise in the same way with the back behind chest and the posterior surface of
Shoulder Recharging
Place both palms on the shoulder joint and rotate both shoulder joints clockwise 3
Throat Recharging
Contract and relax the anterior throat muscles 3 to 5 times. To help in feeling the
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KRIYAYOGA MEDITATION!
8.
maintaining pressure.
In the backward position, relax pressure.
Again tense the neck and bring head forward slowly until the chin touches the
9.
With head facing the front, keep head and neck relaxed.
Tense the neck with low pressure and turn head towards the left shoulder. Relax
In this step, the spine is divided in two parts and each part is twisted in the opposite
direction
Divide the body in two parts: above the waist and below the waist.
Place body weight on the left leg (the sole of the left foot is placed firmly on the
ground). Raise the heel of the right foot with the toes remaining on the ground.
With clenched fists, fold both arms at 90 degrees angle, placing them at the sides
moving them towards the same direction. At the same time, twist the lower part of
body along with the right knee in the opposite direction towards the left. Then
return body to original position.
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KRIYAYOGA MEDITATION!
Switch to place body weight on the right leg. Raise the left heel with the toes of
the left leg touching the ground. Repeat the step above in the opposite direction:
Twist the upper part of body towards the left along with the arms and twist the
lower part of body along with the left knee towards the right.
Repeat this 10 to 15 times.
Note:
In the practice, when the lower body is twisted, the front portion of the foot (the
ball) is used as a pivot for twisting the foot and is never raised o! the ground.
!
Care should be taken to ensure that the twisting is done gently without any jerk.
Stand with feet together. Place both hands on the waist with the thumbs facing
anti-clockwise 3 times.
Note:
!
Ensure that the extent of bending as the body rotates is equal in all directions.
Place both hands on the waist with the thumbs facing forwards and fingers to the
back.
Curve upper body to the right in 3 parts:
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KRIYAYOGA MEDITATION!
Stand with legs slightly apart from each other. Bring hands to the lower back
region placing fingertips on the lowest vertebrae of the spine. Then tilt upper body
slightly forwards.
Press fingertips forwards on the lowest vertebrae then gently tilt upper body
vertebrae is reached.
(Note: This step should be done very gently and care should be taken not to tilt head
forwards and backwards.)
15. Spinal Swing
Keep legs fixed in position and maintain a little distance between them.
Bend both arms, placing hands on shoulder joints
Swing only the upper body above the waist along with the head towards the right
I. Knocking of Head:
Clench fists and gently knock head with knuckles randomly all over the head. Feel
all changes.
II. Scalp Rotation:
Place fingers on the scalp of the head at one location and fix fingertips in position.
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KRIYAYOGA MEDITATION!
Massage the di!erent areas of the face with fingers of both hands, applying
Place both palms on the top of the head with fingers interlocked.
Tense and relax the bicep muscles (upper part) of the right and left arms
alternatively.
Repeat this 3 times.
19. Lateral body recharging
periphery of the body while slowly moving arms forwards and inwards.
While exhaling through the mouth, relax in the reverse direction from the
periphery towards the spine. At the end, exhale twice (huh-huh) and slightly bend
at knee joint.
Tense and relax in this way alternately for 3 to 5 times.
KRIYAYOGA MEDITATION!
While exhaling through the mouth, relax body in the reverse direction, from the
spine outwards towards the periphery, moving both arms forwards and inwards.
At the end, exhale twice (huh-huh) and slightly bend at knee joint.
Tense and relax in this way alternately for 3 to 5 times.
20. Whole Body Recharging (part by part)
(R&L), lower back (R&L), back behind abdomen (R&L), back behind chest
(R&L), back behind shoulders & neck (R&L), abdomen (R&L), chest (R&L),
hands (R&L), forearms (R&L), upper arms (R&L), shoulders (R&L), neck
(R&L), face (R&L), and head (R&L).
Tense and relax each part 3 times.
21. Whole Body Recharging (Toes to Head)
Tense whole body then relax pressure of each part of body in a controlled manner
from toes towards head. (It is like Kriya #l, except that the arms are not raised up and
breathing is kept regular and is not related with the tension and relaxation of body.)
With arms hanging down at the sides, increase pressure (tense) from the toes to
head. Starting from toes, feet, calves, thighs, hips, both sides of back in 4 parts
(lower back, back behind abdomen (middle back) and back behind chest and
shoulders (upper back)), abdomen in, chest out, hands, forearms, upper arms,
shoulders, neck, face and head. Pressure is held evenly in all parts from toes of feet
to top of head. Feel and observe body in tensed state.
Relax body parts in the reverse order from head to toes Head, face, neck,
shoulders, upper arms, forearms, relax fist, chest in, abdomen out, both sides of
back in 4 parts (upper back, middle back and lower), hips, thighs, calves, feet and
toes. Feel and observe body in relaxed state.
Repeat the above 3 times.
22. Recharging of Arms (Down to Shoulders)
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KRIYAYOGA MEDITATION!
Bend both arms at elbow joints and bring the fists towards the shoulders. In the
folded position, relax pressure in both arms. Relax the fists, forearms, upper arms
and shoulders.
Again, increase pressure in both arms. Tense from shoulders towards fists and
extend arms back to original position hanging down by the sides. Relax both
arms.
Repeat the above 3 times. Feel all changes in both relaxed and tensed conditions.
23. Recharging of Arms (Double Breathing)
in the front with forearms parallel to the body and wrists relaxed.
Increase pressure from the periphery towards the central part (spine) while
inhaling through the nose, slowly moving both bent arms laterally with palms
facing outwards. The arms remain bent throughout the whole practice.
Then relax in reverse direction from the central part towards the periphery while
exhaling through the mouth, moving both arms back to the original position at the
front. At the end, relax all parts. Bend slightly at knee joints and exhale twice (huhhuh).
24. Recharging of Arms (Sides to Shoulders)
fists.
Bend arms at elbow joints and bring fists towards the shoulders in tensed
condition. Then relax arms in the bent (flexed) position in the reverse direction
from the fists towards the shoulders.
In the bent (flexed) position, again increase pressure from shoulders towards fists
and straighten arms (extend arms out) laterally again. Relax both arms from fists
towards the shoulders.
Repeat this practice three times.
25. Recharging of Arms (Arm Rotation)
Stretch arms out laterally parallel to the ground with open palms.
Rotate arms in small circles clockwise 10 to 15 times then anti-clockwise briskly.
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KRIYAYOGA MEDITATION!
Raising arms from downward position towards forehead. (Like Step No. 22 but the
elbows of the folded arms will be raised to the level of forehead and the fists will be
placed on the shoulders.)
Place both arms hanging downwards at the sides (down position).
Increase pressure in both arms. Tense shoulders, upper arms, forearms and fists.
Bend arms at elbows and raise elbows to the level of forehead or as high as
possible without strain, placing fists on shoulders. The fists do not go behind the
shoulders. In the bent position, relax pressure in the reverse direction from the
fists towards the shoulders.
Again, in the bent position, increase pressure from the shoulders towards the fists.
In this step, we recharge the hand by clenching (closing) and stretching (opening)
fingers and palms quickly while stretching arms out to 4 positions: downwards,
laterally, to the front then upwards.
Bring arms back to the original downward position. Repeat once more.
(Note: In the forward and lateral positions, the arms are parallel to the ground.)
28. Recharging of Arms
In this step, like step 27, the arms will be placed in 4 di!erent positions - downwards,
laterally, to the front and upwards.
Arms are relaxed and placed hanging downwards by the sides. Increase pressure
from the shoulders towards the fists and bend arms at elbows, bringing the
clenched fists towards the chest. In the bent position, relax arms from fists
towards the shoulders.
Tense arms again from shoulders towards the fists and stretch arms out laterally.
In stretched out position, relax arms. Then tense arms again from shoulders to
fists and bend arms at elbows, bringing fists towards the chest again. In the bent
position, relax both arms.
Then tense both arms and while tensed, stretch both arms out to the front. In the
front position, relax both arms. Again tense both arms and fold arms at elbows
again, bringing the fists to the chest. Relax both arms in bent position.
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KRIYAYOGA MEDITATION!
Tense both arms and raise tensed arms upwards. In the upward position, relax
both arms. Then tense both arms again from shoulders to fists and fold arms again
to bring fists to chest. Relax arms from fists to shoulders. Once again tense both
arms from shoulders to fists and bring arms to downward position, pushing fists
down. Then relax arms from fists towards shoulders.
Repeat this practice 3 times.
(Note: In all positions, tense from shoulders to fists and relax from fists towards
shoulders.)
29. Body Recharging (Raising arms up)
side of body by standing on toes of right foot, raise right arm upwards and inhale
long breath through nose. Keep left side of body relaxed with the left arm hanging
downwards on the left side. Pause for a few seconds then exhale twice (huh-huh)
through the mouth while bringing the right arm down and returning body to
original position. Return right foot to flat position on the ground.
Repeat the above with the left side. Then again repeat with both arms together.
Practise this step 3 times. "
30. Lateral Bending with Raised Arm
Keep legs a small distance apart from each other and place both arms hanging
downwards at the sides with palms facing inwards towards the thighs. While
inhaling, raise right arm straight up. Hold breath and curve body towards the
opposite side, stretching right arm across over the head in the same direction.
Slide the left hand downwards on the left thigh.
Hold for 3 to 5 seconds then return body and arm to straight position. Then while
In this step, we walk on the spot moving arms and legs. The speed and style of
walking occurs in 4 stages:
Ist stage: walk slowly with body relaxed. Lightly Bend and straighten arms and
KRIYAYOGA MEDITATION!
2nd stage: slightly increase speed of walking while tensing and relaxing back,
3rd stage:
4th stage: walk with fastest speed while stretching arms upwards and
Tighten back and bend arms at elbows, placing fists at the sides of chests.
Run on the spot increasing speed in 3 stages:
the weight of body. At the same time, stretch outwards and forwards the right arm
and exhale twice (huh-huh) through the mouth.
Pause for 2-3 seconds then return right leg back to normal position alongside the
alternately.
2nd:
Repeat the above step, this time stretching forward the opposite leg and arm.
Practise this 3 times with right and left side alternately.
34. Recharging Arms (Rotating Arms)
Rotating arms clockwise and anti-clockwise direction while Inhaling and exhaling.
Stand with small distance between both legs.
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KRIYAYOGA MEDITATION!
Raise arms in clockwise direction (backwards and upwards) while inhaling deeply
through nose. Hold breath with arms upwards for 2 to 3 seconds. Then continue
to bring both arms down (forwards and downwards), exhaling twice through the
mouth (huh-huh). Repeat this practice twice.
Practise similarly the above step this time raising arms in the anti-clockwise
direction (forwards and upwards) while inhaling deeply through the nose. Hold
breath and arms upwards for 2 to 3 seconds. Then continue to bring both arms
down (backwards and downwards), exhaling twice through the mouth (huh-huh).
Repeat this practice twice.
35. Recharging of Abdomen
Stand with legs a small distance apart. Keep face frontward and lean body
forwards to place both palms on thighs just above the knees and slightly bend at
knees to support the weight of the body.
Exhale long breath through the mouth and hold breath. Tense abdomen by
pulling abdomen inwards and upwards, then relax quickly. Tense and relax as
many times ( 8 to 12) and as quickly as possible before any strain in breath. Relax
breath. Breath normally for 3 to 5 seconds. Then repeat tension and relaxation of
abdomen. Repeat tension and relaxation between 30 to 40 times.
36. Repeat Kriya #1
37. Repeat Kriya #2
38. Leg Rotation in largest possible circle (both directions)
Rotate each leg, first right and then left, in as large a circle as possible.
First rotate right leg in clockwise and then in anti clockwise direction.
Then repeat same with left leg.
(Note: Do not bend legs at knee joint and do not hold on to anything for balance
while rotating legs.)
39. Lowering Height with arms raised up
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KRIYAYOGA MEDITATION!
straight.
Remain in this position for 15-20 seconds and then return to normal position.
42. Living Without Breath
breath twice (huh-huh). Hold this position without breath for a few seconds.
Before any strain in breath, once again inhale through nose and bend arms again,
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